Diastasis Recti: Understanding, Healing, and Rebuilding Your Core After Pregnancy
What Is Diastasis Recti?
During pregnancy, your abdominal muscles stretch to accommodate your growing baby. The connective tissue (linea alba) between the two sides of your rectus abdominis—the "six-pack" muscles—thins and widens.
This separation is called diastasis recti abdominis (DRA), and it happens to nearly all pregnant women to some degree. The question isn't whether it happens, but how much and whether it becomes problematic.
Is It Normal?
During Pregnancy
Yes, completely normal. By the third trimester, 100% of women have some separation. Your body is doing what it needs to do.
After Pregnancy
The separation typically reduces significantly in the first 8 weeks postpartum. By 6-12 months, most women have returned to normal or near-normal.
However: About 30-40% of women still have significant diastasis at 6+ months postpartum. This is when intervention may help.
How to Check for Diastasis Recti
The Self-Test
1. Lie on your back with knees bent, feet flat
2. Place fingers horizontally just above your belly button
3. Lift your head and shoulders slightly (mini crunch)
4. Feel for a gap between the muscle bellies
5. Check width (finger widths) and depth (how far fingers sink)
6. Repeat above and below the belly button
What You're Feeling For
What Matters Most
Width gets the attention, but tension is often more important. A 3-finger gap with good tension may function better than a 2-finger gap with none.
Symptoms Beyond the Gap
Diastasis recti isn't just cosmetic. It can contribute to:
Note: Not everyone with diastasis has symptoms, and not everyone with these symptoms has diastasis. Get properly assessed.
What Causes It (And What Doesn't)
Contributing Factors
What Doesn't Cause It
Regular exercise during pregnancy, including core work, is associated with less diastasis, not more.
Healing Diastasis Recti
The Good News
Most cases improve with time and appropriate exercise. Surgery is rarely necessary.
The Approach
1. Retrain the deep core system
Your core is a pressure system: diaphragm on top, pelvic floor on bottom, transverse abdominis wrapping around. These need to work together.
2. Restore function, not just close the gap
The goal is a functional core, not necessarily a zero-finger gap. Many women have a small residual gap but excellent function.
3. Progress gradually
From basic activation to functional movements to full activity.
Exercises for Diastasis Recti
Phase 1: Foundation (Weeks 1-4)
Diaphragmatic breathing:
Connection breath:
Heel slides:
Toe taps:
Phase 2: Building (Weeks 4-8)
Dead bugs:
Bird-dog:
Glute bridges:
Side-lying exercises:
Phase 3: Integration (Weeks 8+)
Modified planks:
Pallof press:
Squats and lunges:
Carrying exercises:
What to Avoid (Initially)
Exercises That May Worsen Diastasis
Traditional crunches and sit-ups:
Planks and push-ups (too early):
Heavy lifting with breath-holding:
Anything that causes doming:
When to Reintroduce
These exercises aren't forever banned. Once you can maintain tension across the gap during easier exercises, you can progress to more challenging ones—including planks, push-ups, and eventually crunches if desired.
Beyond Exercise
Posture and Alignment
Daily Movements
Breathing Patterns
When to Get Help
See a Pelvic Floor Physical Therapist If:
Surgery (Rarely Needed)
Considered only if:
Most cases don't require surgery. Try 6-12 months of appropriate exercise first.
Timeline Expectations
First 8 weeks postpartum:
8 weeks - 6 months:
6-12 months:
Beyond 12 months:
The Bottom Line
Diastasis recti is common, often improves on its own, and responds well to appropriate exercise. The goal is function, not perfection.
Work from the inside out: breathing, deep core activation, then progressive loading. Avoid exercises that cause doming until you've built the foundation.
Your body grew a human. Give it time, give it the right exercises, and trust the healing process.
You'll get your core back. It might just be different—and that's okay.